Warning: "Danger" for Anyone Checking Their Phone After 9:50 PM

A British neuroscientist warns that checking phone notifications after 9:50 PM can negatively impact health.

 

 

Dr. Mark Williams, a neuroscientist in the UK, recently pinpointed the exact time people should turn off their phones at night to ensure a good night’s sleep.

According to Express.co.uk, the average bedtime in the UK is 10:50 PM. However, Dr. Williams emphasizes the importance of at least an hour of uninterrupted relaxation before sleep, free from phone notifications.

Therefore, he states that 9:50 PM is the latest time to switch off your phone—any later could put your sleep "at risk," as reported by Getsurrey.co.uk.

Phone Notifications Disrupt Sleep

From morning until bedtime, many Brits are constantly "bombarded" with phone notifications, leading to distractions and delayed sleep.

A study conducted by Kindle revealed that Britons check their phone notifications up to 50 times per hour. Additionally, Express.co.uk reports that 83% of Brits feel stressed before bed due to checking their phones.

The study also found that about 22% of people continue receiving notifications until their bedtime at 10:50 PM. Many even admitted to sleeping later than planned because they felt the need to check for new messages.

Explaining how phone alerts impact sleep, Dr. Williams states:

"When we hear a notification sound or feel our phone vibrate, our brain perceives it as a signal requiring immediate attention, putting the body on high alert."

"Each time a phone notification distracts us, it takes 60–90 seconds to refocus on our original task. These interruptions consume our time and reduce work efficiency," Dr. Williams told Express.co.uk.

He also explained that notification sounds trigger dopamine release, reinforcing the habit of frequently checking phones in anticipation of new messages.

The study further found that even those trying to relax by reading before bed were often distracted by phone notifications, leading to stress and disrupted sleep.

How Sleep Quality Affects Health

According to the Sleep Foundation in the U.S., good sleep quality is essential for optimal health. Sleep plays a crucial role in metabolism, immune function, and brain recovery.

Poor sleep quality due to late nights leads to sleep deprivation, which has been linked to several chronic conditions, including obesity, diabetes, high blood pressure, high cholesterol, heart attacks, and strokes.

How to “Disconnect” from Phones to Improve Sleep

The study suggests several healthy changes to improve sleep quality:

• Turn off all electronic devices, including laptops and tablets, set phones to sleep mode, and put them away.
• Avoid keeping notification-enabled devices, especially phones, in the bedroom.
• Use an alarm clock instead of setting alarms on your phone.
• Ensure your bedroom is dark, cool, and quiet, free from distractions.
• Avoid caffeine, nicotine, and alcohol before bed, as they can interfere with sleep quality.
• About an hour before bed, engage in relaxing activities like reading or journaling—but keep electronic devices out of reach.

Dr. Williams suggests that making these simple adjustments can help reduce stress before bedtime and significantly improve sleep quality.